Sample plan

Half marathon training plan for 2:10

Laia's first half marathon.

Laia is 34 and has run for two years: three days a week, around 15 km, a longest run of 9 km and a 27:30 5K. She has never followed a plan, and a half marathon is more than twice her current week. Twelve weeks to her first one, hoping to finish under 2:10.

Built by Tuin on 8 September 2026
Shown from this week, so it reads like a plan starting today — every weekday, distance and session is exactly as it was written.

The runner is made up. The plan is not: it is exactly what Tuin built from these numbers, through the same door every athlete's first plan goes through. It was written in Catalan — the other two languages are translated word for word, never renumbered, and strength exercises are named from a standard glossary so they read the same everywhere.

Why this plan looks like this

Laia's half is more than twice the week she runs today, and the plan treats that as the whole problem: almost every decision in it is about getting the long run up safely rather than getting her fast. Her 27:30 5K says the speed for 2:10 is already there — nothing in these twelve weeks is trying to find more of it.

What the coach was told

Goal: First half marathon
Race day: 3 January 2027
Distance: 21.1 km
Target: 2:10:00
Runs per week: 3
Weekly volume: ~15 km
Longest run: 9 km
Recent effort: 5 km · 27:30
Threshold pace: 5:35/km

The eight weeks before

Weekly kilometres the coach read before writing a single session — the runs it built on.

What the coach said, handing it over

Great, here's your first plan for your half marathon on January 3rd! I've based your threshold pace on your 5K from September at 27:30 (5:50/km), and that's where all the intervals and tempo runs come from — if they feel too easy or too hard, just let me know and I'll adjust. I've also kept your strength training once a week on Fridays (like you have marked), so it never lands the day before a key workout. Since you're in base-building mode, the progression is gradual: your long run builds from 8 to about 15 km over ten weeks, with an easy week every 3-4 weeks, and we'll have you in perfect shape to go for those 2:10 without overdoing it. Your first run is this Thursday, October 15th — no need to wait until Monday.

The plan, week by week

Sixteen weeks is a lot to scroll. Every week is folded — open the ones you want, and week one is open already.

12 weeks · Peak week 12 · 28 km planned

Week 1from 12 Oct2 sessions12 km planned

Resume the rhythm, easy base

Thu 15
Easy · 4 km @ 6:50-7:10/km · 25–35 min
Easy run to get back sensations, all conversational.
Sun 18
Long · 8 km @ 6:50-7:10/km · 50–65 min
Long run relaxed, no rush, enjoy it.

Week 2from 19 Oct4 sessions17 km planned

First taste of quality

Tue 20
Tempo run · 4 km · 20–30 min
First tempo of the block: comfortably hard, controlled.
Thu 22
Easy · 4 km @ 6:50-7:10/km · 25–35 min
Easy run, recovering from tempo.
Fri 23
Strength
Squat or deadlift 3 × 5 · heavy ~5RM · Single-leg deadlift 3 × 6 · moderate · Bulgarian split squat 3 × 6 per side · moderate · Calf raise (bent knee) 3 × 12 · bodyweight · Single-leg calf raise (straight knee) 3 × 12 · bodyweight
Sun 25
Long · 9 km @ 6:50-7:10/km · 55–70 min
Long run, a bit more than last week.

Week 3from 26 Oct4 sessions20 km planned

Building volume

Tue 27
Tempo run · 5 km · 25–35 min
Tempo a bit longer, same pace.
Thu 29
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run, sensations.
Fri 30
Strength
Squat or deadlift 3 × 5 · heavy ~5RM · Single-leg deadlift 3 × 6 · moderate · Bulgarian split squat 3 × 6 per side · moderate · Calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 8 · bodyweight
Sun 1
Long · 10 km @ 6:50-7:10/km · 60–80 min
Long run, the peak of this first block.

Week 4from 2 Nov4 sessions15 km planned

Unload week

Tue 3
Easy · 4 km @ 6:50-7:10/km · 25–35 min
Easy week: we drop the load so the legs recover from the block.
Thu 5
Easy · 4 km @ 6:50-7:10/km · 25–35 min
Relaxed run.
Fri 6
Strength
Squat or deadlift 3 × 5 · moderate · Single-leg deadlift 2 × 6 · moderate · Calf raise (bent knee) 2 × 12 · bodyweight · Single-leg glute bridge 2 × 8 · bodyweight
Sun 8
Long · 7 km @ 6:50-7:10/km · 45–55 min
Short long run, recovering before climbing again.

Week 5from 9 Nov4 sessions21 km planned

Building back up

Tue 10
Cruise intervals · 2 × (1.6 km / 1 min) · 30–40 min
Tempo in cruise format: two blocks at threshold with one minute jog.
Thu 12
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run.
Fri 13
Strength
Squat or deadlift 3 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate · Calf raise (bent knee) 3 × 12 · bodyweight · Single-leg calf raise (straight knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 8 · bodyweight
Sun 15
Long · 11 km @ 6:50-7:10/km · 70–85 min
Long run, following the progression.

Week 6from 16 Nov4 sessions21 km planned

First contact with fast paces

Tue 17
On/offs · 6 × (1 min / 1 min) · 20–30 min
Easy on/offs: introducing some faster pace without overdoing it.
Thu 19
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run, recovering.
Fri 20
Strength
Squat or deadlift 3 × 5 · heavy ~5RM · Single-leg deadlift 3 × 6 · moderate · Calf raise (bent knee) 3 × 12 · bodyweight · Single-leg calf raise (straight knee) 3 × 12 · bodyweight
Sun 22
Long · 12 km · 75–90 min
Long run with the last 3 km at half marathon pace, to start feeling it in the legs.

Week 7from 23 Nov4 sessions18 km planned

Unload before building again

Tue 24
Easy · 4 km @ 6:50-7:10/km · 25–35 min
6×1000 @ easy pace, recovery week
Thu 26
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run
Fri 27
Strength
Sun 29
Long · 9 km @ 6:50-7:10/km · 55–70 min
Short easy long run

Week 8from 30 Nov4 sessions24 km planned

Building toward the peak

Tue 1
Tempo · 6 km @ 5:45-5:55/km · 30–40 min
Long tempo at threshold
Thu 3
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run
Fri 4
Strength
Sun 6
Long · 13 km @ 6:50-7:10/km · 80–100 min
Long run, toward 13 km

Week 9from 7 Dec4 sessions25 km planned

Higher volume week

Tue 8
Intervals · 6 km @ 5:35-5:55/km · 30–40 min
Threshold/10K quality intervals
Thu 10
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run
Fri 11
Strength
Sun 13
Long · 14 km @ 6:50-7:10/km · 90–110 min
Long run, nearly at peak

Week 10from 14 Dec4 sessions21 km planned

Taper before final peak

Tue 15
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run with a touch of pace
Thu 17
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run
Fri 18
Strength
Sun 20
Long · 11 km @ 6:50-7:10/km · 70–85 min
Long easy run

Week 11from 21 Dec4 sessions26 km planned

Peak week, the last before tapering

Tue 22
Intervals · 6 km @ 5:35-5:55/km · 30–40 min
Last hard session of the block
Thu 24
Easy · 5 km @ 6:50-7:10/km · 30–40 min
Easy run
Fri 25
Strength
Sun 27
Long · 15 km @ 6:50-7:10/km · 95–115 min
The last proper long run, with final section at race pace

Week 12from 28 Dec3 sessions28 km planned

Race week: sharpen, don't build

Tue 29
Cruise intervals · 2 × (1 km / 2 min) · 25–35 min
Final touch at half marathon pace: short, controlled, you should finish wanting to do it again.
Thu 31
Easy · 5 × (25s / 1 min) · 25–35 min
Easy run with short strides to activate the legs before the race.
Sun 3
Race day · 21.1 km @ 6:05-6:15/km · 115–145 min
Your first half marathon! Controlled start, even pace or slightly progressive, never blow it all at the beginning.

Other plans

Half under 1:30 →Half in 1:45 →Half in 2:00 →Half in 2:15 →First half, 2:30 →5K under 20:00 →5K in 22:00 →5K under 25:00 →5K in 30:00 →10K under 40:00 →10K under 42:00 →10K in 45:00 →10K in 50:00 →10K in 55:00 →Marathon under 3:00 →Marathon in 3:30 →Marathon in 3:45 →Marathon in 4:00 →First marathon, 4:30 →First trail, 25K →Trail marathon, 42K →50K trail →

Yours would look different

Tuin writes every plan from the runs it can actually see and the goal you set — then keeps rewriting it as your weeks happen. The whole of it is free for 7 days.

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